Did you know that nearly 70% of computer users report tired, sore eyes after just a few hours of screen time? This is a common experience called digital eye strain, but eye strain can also stem from other activities that require focused vision, such as reading, driving long distances, or sewing.
From the office to the couch, we constantly subject our eyes to visually demanding tasks. Fortunately, eye strain doesn’t cause long-term effects and often goes away within a few minutes to a few hours after stopping the activity that caused it.
However, persistent eye strain may indicate a different underlying condition that needs to be addressed. If you experience frequent or prolonged eye strain, your optometrist can help.
What Is Eye Strain?
Eye strain is a collection of uncomfortable symptoms that occur when you overwork your eyes. It can happen during any task that requires intense visual focus or requires your eye muscles to work harder than normal to stay focused.
Overworking your eye muscles can lead to fatigue and strain—similar to overworking other muscles in your body—but instead of aches, you can experience blurred vision, dry or watery eyes, sensitivity to light, difficulty concentrating, and other issues.
Why Do Screens Cause Eye Strain?
Digital screens in particular, often cause eye strain, but it’s not just the screens that are to blame. Any tasks that require close-up work can cause eye strain, but screens often worsen the issue because:
- Computer screens require our eyes to constantly refocus. They use pixels to form images and words, which are harder for our eyes to focus on than printed text. Our eyes constantly focus and refocus to make everything clear.
- The letters you read on a screen have a low contrast with their background, which can make your eyes work harder.
- We blink less often when looking at a screen. We usually blink 14 to 17 times a minute, which is necessary to keep the eyes hydrated and comfortable. When using a screen, most people blink 5 times a minute, leading to dry, sore, and tired eyes.
How to Prevent Eye Strain
Occasional eye strain is normal, but persistent discomfort can affect productivity and quality of life. Consider these tips to avoid or reduce eye strain.
Take Regular Breaks
Many people use computers for work, so reducing the number of hours we spend on digital devices isn’t always possible. Instead, aim to take short breaks from your computer. During these breaks, try to look away from the screen. Stretch, take a walk around the office, or grab a drink. This is beneficial for both your eyes and your body.
Giving your eyes more frequent breaks will also help prevent eye strain. The 20-20-20 rule is a helpful guideline: every 20 minutes, look at something at least 20 feet away for 20 seconds. This allows your eyes to rest and refocus, reducing strain and fatigue.
Optimize Your Workspace
The way you set up your workspace can also help or contribute to eye strain. Here are some tips to create an eye-friendly environment:
- Monitor placement: To reduce neck and shoulder strain, position your computer screen at least arm’s length away and at eye level (this can vary depending on the type of glasses worn, such as single vision, bifocal or progressive).
- Screen settings: Adjust your screen’s brightness and contrast and increase the font size for easier reading and more comfortable viewing.
- Lighting: Position your screen away from windows and bright lights to avoid glare. Make sure your workspace is well-lit but not overly bright.
- Ergonomic setup: Adjust your chair and workstation to maintain good posture. Avoid sitting too close to the screen or for extended periods.
Correct Refractive Errors
Uncorrected refractive errors, like nearsightedness, farsightedness or astigmatism, can all contribute to eye fatigue and strain. Presbyopia is another common age-related refractive error that makes it difficult to focus on close objects.
Make sure to visit your eye doctor and update your eyewear prescriptions.
Treat Dry Eye
Dry eye occurs when your eyes don’t produce enough tears or when your tear film isn’t working well. Dry eyes can cause irritation, redness, and blurry vision. Apart from taking breaks and blinking more often, you can use artificial tears or lubricating eye drops to find some quick relief.
Adjust Your Environment
Dry air with too little or too much air circulation can contribute to dry eyes and worsen eye strain symptoms. Ensure your workplace or home office is well-ventilated, and consider using a humidifier to add moisture to the air. Avoid direct exposure to fans and air conditioning units, as they can dry out your eyes.
Consider Computer Glasses
For some people, blue light or anti-fatigue glasses provide some relief from eye strain specifically caused by digital devices. They’re generally designed to reduce glare and improve visual comfort when viewing computer screens.
When to Visit an Optometrist
Most eye strain is temporary and will go away on its own. However, if you experience persistent eye strain or other concerning symptoms, it’s time to give us a call.
We recommend scheduling a comprehensive eye exam every 1–2 years to monitor your eye health. During your visit, our eye care team will assess your eye health, identify underlying issues, and provide personalized advice to help alleviate eye strain.
Call us today at Northern Lights Optometry to schedule an appointment.
